WARM UP
Mobilidade e ativacao- 2x
1′ Active Samson
1′ Box thoracic
1′ Pigeon pose D/E
.
AMRAP 4′
30 Jumping jacks
15 Plate Bent Row
10 Sprawls
20″ Back extension
 

 

TÉCNICA
A) Bench press
5 – 5 – 3 – 3 – 1 – 1
.
>A cada 2′
.
B) Ring Dips
3 x 8
REST 1′
 

 

WOD
For time – CAP 15′
15 Hang dB Snatch (20/14kg)
15 Burpees lateral over the dB
15 Hang dB Snatch
15 Burpees lateral over the dB
.
9 Hang dB Snatch
9 Burpees lateral over the db
9 Hang dB Snatch
9 Burpees lateral over the db
.
6 Hang dB Snatch
6 Burpees lateral over the dB
6 Hang dB Snatch
6 Burpees lateral over the db
.
3 Hang dB Snatch
3 Burpees lateral over the dB
3 Hang dB Snatch
3 Burpees lateral over the dB